As a grown up, I've become somewhat of an expert in hormones, but I really wish I understood more about women's health growing up. Those sex-ed classes were pointless. And as a teen, my hormones were a hot mess.
Dermatologists assured me there were no specific foods to balance hormones to improve my awful acne so I was prescribed antibiotics and retin-A instead. I had mood swings like hurricanes, and my monthly periods often had me writhing in pain and reaching for the medicine cabinet.
Despite my disastrous hormones, I generally considered myself to be healthy and robust at that time. I was a dedicated athlete – swimming at least two hours daily and running or lifting weights for at least an hour after that. I maintained an excellent grade point average, and had a reasonable social life. But when you look at what I ate, it's really a wonder I even survived…
What I ate to destroy my hormones
You see, I grew up on a Standard American Diet (also known as SAD). Before high school, I would down a cup of black tea with three spoons of white sugar and maybe a piece of white toast with butter and cinnamon sugar (heavy on the sugar). I generally felt starving all day (big surprise), so if I could scavenge one of those 4-packs of chocolate peanut butter cups from another kid's fundraiser, I'd have that as a snack.
For lunch, grossed-out by the typical cafeteria fare, I typically had some curly fries and a fluorescent Gatorade. After three hours of workouts (where I drank more Gatorade), I would make my way home, famished, and typically devour a massive plate of spaghetti with meat sauce (or two), some buttered bread, and orange juice – the first ‘somewhat' reasonable meal of the day. I'd finish it off with at least four scoops of ice cream topped with Hershey's syrup.
Yeah. I really ate like that.
Finally – a great resource for women and hormone health
Fast forward a couple of decades, and a lot of self-education and food-recovery later. I am confounded by the continued lack of good information out there regarding nutrition and women's health.
No, low fat milk is NOT good for you! [And yes, I just screamed that in my head.] The conventional remedies that are offered to modern women (pain killers, mood enhancers, and birth control pills) do not heal hormonal imbalances – they only mask the symptoms resulting in more severe health issues over time.
Luckily, my friend and fellow blogger, Lauren Geersten of Empowered Sustenance, has recently released an ebook called Quit PMS, that will help to clear up the confusion for women of all ages once and for all. If you’ve ever had questions about hormone balance, nutrition, skin care, or birth control, and are tired of suffering month after month, this book is written just for you.
One of my favorite parts of Quit PMS is the section on “Good Period Foods” where Lauren shines a light on nutritional wisdom that I surely wish someone would have tattooed on the back of my 14 year-old eyelids. This list is certainly not what most women would expect…
7 Surprising Foods to Balance Your Hormones
#1 – Dairy
Dairy is popularly demonized for causing everything from sinus infections to acne. In reality, when milk products are consumed in their most natural form (raw, full-fat, and from healthy, pasture-raised animals) they can heal many of the issues for which they take the blame.
Studies show that women who consumed more full-fat dairy before their periods had less PMS symptoms and fertility issues than women who ate less. (source) The cholesterol in full-fat dairy is necessary for building progesterone, which is commonly deficient in women who suffer from PMS and other hormone imbalances.
In addition to fat and cholesterol needed for proper hormone function, full-fat dairy from grass-fed cows will contain essential fat-soluble vitamins D, A, and K2. These nutrients are only found in animal fat, and are essential for a healthy endocrine system, among many other things.
Aside from its commonly-known role for healthy bones and teeth, calcium also plays a significant part in regulating hormones. It can reduce stress by lowering cortisol levels and balancing progesterone and estrogen. (source)
To get the most benefits from dairy, raw milk products are best, since they contain enzymes that assist in digestion and assimilation of nutrients. The next best thing would be low temperature pasteurized and non-homogenized milk. Remember the more local and less processed the better. You can read more about the health benefits of raw milk here.
#2 – Salt
Contrary to popular belief, proper salt intake does not contribute to monthly bloating, but actually can reduce it.
Getting enough salt balances hormones and helps to regulate water retention in your cells. It also reduces stress by lowering adrenaline and cortisol levels, which are big contributors to PMS symptoms. (source) Proper salt intake also prevents your body from losing vital minerals such as potassium and magnesium, which also are responsible for lowering stress levels.
In Quit PMS, Lauren points out that, “Regular table salt beats no salt, that's for sure.” (p38) But whenever you can, seek out unrefined, mineral-rich salt which will provide you with more flavor, more nutrients, and less side effects as your hormones heal.
#3 – Liver
I know liver isn't on most American's dinner plates these days, but it should be. It’s packed with vital nutrients like true vitamin A, iron, folate and all the B vitamins.
True vitamin A (not the stuff from carrots and butternut squash) is required for liver function, and a healthy liver which help your body eliminate excess estrogen that is often the cause of hormonal symptoms.
Despite the fact that it filters toxins from the body, the liver doesn't actually store toxins. To get the most nutritious liver, choose grass-fed beef, calf or chicken liver. If you’re new to eating liver, try slipping it into burger, meatloaf or this delicious shepherd's pie. Still squeamish? Create your own liver pills to take with each meal.
#4- Raw honey
Unlike table sugar which is made of sucrose, “Honey consists primarily of two simple sugars: glucose and fructose. It boasts a nearly 1:1 ratio of glucose and fructose, the perfect fuel for the liver to build glycogen [which]… is key in stabilizing stress hormones and thyroid hormones” and improving blood sugar and insulin levels. (p 47)
Low levels of glycogen in the blood stream trigger the release of cortisol and adrenaline, which are the hormones that contribute to PMS.
For best results be sure to buy raw, unpasteurized, local honey to reap the delicious, medicinal properties. Raw and unpasteurized honey is rich in antioxidants, enzymes, vitamins and minerals that help reduce PMS symptoms, many of which would have been destroyed in the pasteurization process.
#5 – Gelatin
Gelatin reduces stress by balancing amino acids and reducing estrogen dominance that cause monthly cramps, bloating, and fertility related hormone issues.
While most people think of gelatin as forming the wiggly jiggly treats of our youth, it is also released in old-fashioned broths made from simmering bones which can be used to make delicious and nourishing homemade soup, stews, and sauces.
When choosing animal products including gelatin, always seek out sources of properly raised animals so you know that they will provide quality, nourishing minerals. It’s worth it. This is the gelatin that I use.
#6 – Coconut
Coconut oil contains the perfect combination of healthy fats for increasing metabolism and promoting weight loss by reducing cravings and making you feel satisfied. It also provides the necessary building blocks for hormone production and it has dozens of other benefits, such as weight loss and anti-inflammatory properties. (source)
Choose a coconut oil that is preferably organic, minimally processed and fair trade to be sure you’re getting the best quality product. Personally, I tend to use refined coconut oil when I'd rather not have the coconutty flavor, and thanks to coconut oil's stable fat, it does not damage the quality.
There are so many ways to add coconut oil to your daily life, from using it as a cooking oil, this whipped body butter, or just eating it right off the spoon for an afternoon pick-me-up.
#7 – Eggs
Eggs are one of the most perfect foods for preventing PMS symptoms and balancing hormones because they are good sources of vitamins D, B6 and E. A study involving more than 100,000 nurses has shown that a diet containing these nutrients can help regulate the brain chemicals that contribute to monthly cramps, mood swings and bloating, while providing hormone building blocks as well. (source)
Seek out eggs from ‘Pasture-raised' hens, and be aware that labels like ‘free range' and ‘cage free‘ are not as ranging or free as you might imagine. Aside from understanding the labels, you’ll know the difference as soon as you crack the first shell – the yolks will be a rich, vibrant golden color and have tons of flavor rather than being a pale, flavorless yellow. And please – no more egg white omelets! Nearly all the good stuff is in that gorgeous yolk.
Quit PMS (and end your menstrual misery)
There seems to be a general consensus that menstruation is just miserable by nature, so you should pop a pill and get over it.
In Quit PMS, Lauren Geertsen will help you understand that the symptoms of hormone imbalance, and show you exactly what you need to restore balance again. Say good bye to debilitating cramps, monthly acne, headaches, mood swings and fertility issues.
Aside from the 7 surprising foods for balancing your hormones we revealed in this post, in Quit PMS you will learn:
- Why your hormones need to be balanced and how to do it – Finally- straight-forward, smart women's health education!
- Which foods support your cycle – and which don’t – Who knew a batch of beef short ribs or cinnamon salted ice cream could balance your hormones?
- How to detox your system so it functions optimally – Without overdoing it and causing more harm that good.
- Specific ways to reduce stress for better hormone health – Yes.
- How to have radiant skin and vibrant health – including some amazing DIY skin care recipes that will heal the effects of hormonal acne and leave you positively glowing from the inside out!
- Natural tips for a better menstrual experience – From pain relief to healthy options for sanitary products
Packed with enlightening and thorough research, delicious hormone-healthy recipes, and do-able lifestyle tips, Quit PMS is a godsend for women.
Click here to get healthy balanced hormones with Quit PMS today!
How your lifestyle may be inhibiting your ability to conceive – and what to do about it
Is Pastured pork liver ok? I just made homemade liver “pills” … I don’t hear much about pork liver so though I’d ask.
Hi Nicole – Thanks for your comment. As far as I know, yes.
Thanks for this post! My hormones go absolutely insane during the end of my menstruation cycle. It can be really frustrating having to deal with mood swings, acne, bloating, cramps all at once every single month. I’m definitely going to try this. Screw you PMS!
Hi Alexis – Thanks for the comment! I can’t wait for you to see the difference it will make 🙂
Great post! I know my hormones have gone crazy lately (not feeling myself and so many spots each day which I only usually get a few a week before im due on), and ive been looking into how to balance them. I was told evening primrose was good. Is that true? Ive also been thinking which foods might help as I haven’t been eating right and need to lose some weight. I went to weight watchers a few weeks ago and it just didn’t sit right with me, especially how much sugar is in some of the things you can still eat. My friend was told of a diet where you dont eat fruit and veg! I think getting back to food as nature intended it is the best way. Like you say full fat dairy as they are naturally and im going to try some ccoconut oil in my cooking now. Thank you for your comment on egg whites, I thought my scrambled egg whites this morning was so bland I didnt see the point in eating all of it. Xx
Thanks metalmama33! Real food is definitely the way to go. It can be overwhelming at first, but my meal plans will set you up for success if you’re looking for some guidance. Hope that helps!
Nature didn’t intend for us to drink cow’s milk. It was intended for a calf. Monkeys don’t drink cat’s milk or giraffe’s milk. Sounds absurd right? That’s cause it is. Do some more research.
According to that logic, we should eat everything raw because no other animals cook their food. Some animals eat their young, so should we? The thing is, we aren’t animals, we’re humans.
a lot of our favorite things too!! we have been enjoying honey again and love it! we get it from a local farmer, so good.
I am a vegan and do not eat most of the things on the list. My only PMS symptom is mood swings (feeling overly emotional). Is there a vegan friendly version of this list- foods that have the same vitamins/ properties to aid in PMS symptoms? Thanks 🙂
Hi Alexandra – With all due respect, you’re probably on the wrong blog. But in my opinion, no. 😉
If your only pms symptom are mood swings I would say things are going pretty well for you. I wouldn’t change much but look at your sweets consumption and carbos. Too much of these can cause mood imbalance. I would also check out borage or black current oils.
I am practically vegan but not so much by choice I have protein allergies. I find that dairy, eggs, meat all trigger issues especially before my cycle. Even without these my pms will be just bad instead of really bad. I am still looking for answers to this. When I see “surprising foods to balance hormones ” well i have to take a look. I have tried dissicated liver supplements hoping it make a difference. I will say I didn’t feel as drained but I still had my usual cramps, migraine…etc I love coconut oil but can’t say I see any difference in using it. I crave salt during my cyclical migraines so I am sure there is something to that. Everyone is so different.
I used to be a vegetarian and found that it was the ONLY time in my life that my hormones were balanced. It was the only time a had a regular cycle, energy, healthy blood pressure, healthy weight, painless abdomin, etc. Since I have been eating meat again over the past few years, my hormonal and other problems have come back with a vengeance. So much that I am considering going vegan instead of just vegetarian to make my body feel normal again. I’d say that if it is working for you to eat vegan, like in my case, the benefits far outweigh any concerns. Sometimes you just have to let yourself have a little vegan dark chocolate with a side of nuts and berries and a comforting glass of almond milk during pms and that usually worked for me.
This is interesting. We started making our own baby formula, and we use most of this stuff. We also feed our 5 month baby girl egg yolk, avocado, and banana. We skipped the rice (arsenic) cereal.
I was surprised by how just taking a tablespoon of unsulphered black strap molasses during and a little before my period helped. I forgot this month and started to get my bad lower back pains but within 20 minutes of taking the molasses the aches went away. My other all time favorite is doing a stinging nettle infusion, but that’s a whole other conversation 🙂
To Victoria, thanks for the advice. I have major back pain and an absence of the period, for over 2years, what can help regain the period. It started in 2011. I am taking evening primrose, and black cohosh, to try to stop the hot flashes. And what is the stinging nettle good for.
This is good information. I agree with a lot of what you’ve written. At the beginning of this year I was barely eating meat or dairy, and unfortunately I began having very weak menstruated cycles. However, once I returned to eating a more balanced diet that included meat and whole dairy my normal cycle returned. All that said, I believe that everyone’s body has different needs and there really is no “one diet fits all” remedy. There are vegetarian that have balanced hormones, while some do not. I knew someone who was a strict vegan and she stopped having her cycle for fives years! But I also know of another woman that was a practicing vegetarian that got pregnant at 43. So basically, each person needs to implement the best diet that works for their particular body type. Usually, this takes time to figure out, but educating yourself about diet and nutrition, implementing common sense, and listening to your intuition can lead you to balanced health.
Hi Dee – Thank you for your comment! I appreciate you sharing your experience, and I agree that it’s all about finding balanced health. 🙂
Does it mean anything if you put a lot of salt on your food? I don’t crave salty snacks but my veggies and baked potatoes and eggs get a good amount of salt to my liking. My husband doesn’t like as much as I do. I always use hymalayn.
Before we started taking fermented cod liver oil, my pms was bad. Serious cramps the first two days and very heavy bleeding. With the CLO, I went down to no pain and very light bleeding.
Will this help with acne? I have recently been having major acne outbreaks that are not common for me.
Hi Nicole, without knowing more, I can’t say for sure but by bringing hormones into balance, this should help with your acne. Acne is also healed from the inside out so it certainly won’t do any harm.
Thank you for this article! I feel I must point out that you mention that liver contains “folic acid”, however folic acid is a synthetic vitamin not found naturally occurring in foods. I assume you mean to say folate. I only point out this distinction because some of us with a genetic mutation known as MTHFR need to avoid synthetic folic acid and it causes confusion when the terms are used interchangeably.
Hi Lucinda, you are quite right! I have corrected the article to say folate instead. Thanks so much for pointing it out!
Hi, Emily. I just want to thank you a bunch for this post!! I’ve been getting worse and worse cycles the past 6 months, with increasing excruciating pain with each month. My doctor told me it’s hormonal imbalance, but didn’t give me a single clue as to how to BALANCE them. PMS, in my family, is something that’s expected, joked about and an excuse to give in to all the chocolate cravings you get, so to say. I’m currently trying to conceive, and I want my hormones to be in as much balance as possible before conceiving. I have two questions about these foods.
1. I use coconut milk in smoothies nowadays, and wonder which is better, coconut milk or oil?
2. Is liver pate acceptable? I’m a bit squeamish when it comes to eating liver, and I’m now shocked to learn that the liver does in fact not STORE toxins, as I was taught from a young age. I was taught that liver contains all the toxins from that animal and if you eat it, it will have a bad effect on your own liver. From what you wrote, this seems like a complete lie! I want to go ahead and include liver in my diet from now on.
Hey, my period stopped completely and I’m allergic to dairy and the only meat I eat is chicken although I do eat shrimp and tofu… Any tips
Hey Kat, it really is impossible for me to be able to give you any advice based on the limited information offered. I also don’t give medical advice over the internet. If you are interested in getting a real diagnosis, I suggest you visit your nearest holistic practitioner. Hope this helps!
Try skipping the tofu. Unfrermented soy is harmful to our bodies. When I started our real food journey I did tons of research. Especially because I was also going vegan.
I used to have huge problems with my hormones – terrible acne, irregular period (or not period at all), mood swings, you name it. Contrary what is written here, I balanced out my hormones when I went vegan, so no animals products at all. I feel better than ever, so my hormones as well! Now I really can’t trust what nutritionists say.
Don’t eat dead animals 🙂
I had the same results on the GAPS diet – meat and broth at every meal along with a fermented beverage, full fat yogurt, ghee and a ton of vegetables in soups, smoothies & juices. No more mood swings, cramps, discomfort or acne. I ate dead animals & I did great. But, would I have gotten the same results by eliminating the meat? I’ve never tried that route, so I don’t know. What I do know is just because advice doesn’t work for you, doesn’t mean it’s wrong. It also doesn’t mean the opposite is true.
I would say not having to eat animals to thrive is far better than relying on them to balance your hormones so definitely is worth a shot!